Sunnyday's Training Journal

**Sunnyday** · 01-23-2018, 04:03 PM

Monday 1/22 upper body training

Car got stuck in the mud. 5 big men, 2 trucks, and a chain later and I was out. Took the starch out of me and I got to the gym later than I had hoped.

dynamic warmup

Face pulls, even reps paused:
30 x 12
40 x 12
3 x 50 x 12

Bench press, 2-count pauses at liftoff, bottom, and at lockout on last rep before racking:
Bar x 5
65 x 5
85 x 5
105 x 5
116 x 5
4 x 127 x 4

Floor press:
3 x 30s x 8

Wide grip pullups:
1 x BW+30 x 5
2 x BW+25 x 5

Seated Y press:
3 x 20s x 8

Incline DB press ss DB row:
30s x 10 ss 30s x 10 (3 rounds)

Leaning DB lateral raise:
3 x 20 x 12/side

20 min walk at home

**Sunnyday** · 01-23-2018, 04:09 PM

Tuesday 1/23 lower body training

First time in what seems like weeks that I arrived at the gym on time!

Dynamic warmup

Bulgarians:
3 x BW x 10/side

Squats:
bar x 5
75 x 5
95 x 5
116 x 5
132 x 4 - didn’t expect these to feel as good as they did, so I went up
143 x 4 - felt pretty good, bumped it up a bit
4 x 149 x 4 - really pleased with how these moved! Vid going up on IG if anyone cares

Sumo deads:
135 x 5
155 x 5
175 x 1
8 x 187.5 x 1 with 30 sec rest before I started setting up for the next pull, so probably 45 sec at most between pulls. I reallly cannot wait to load more plates onto this bar! Just another week here and then goinig up.

RDLs:
135 x 8
145 x 8
155 x 8

Trap bar farmer’s walks: (quickly getting addicted to these)
3 up and backs across gym floor with 105 lbs
adding weight to this next week. Woot!

Ab wheel:
3 x 15

Glute circuit (no rest between sides/exercises):
30 reps side lying clam ss 30 reps side lying abduction
30 reps single leg glute bridge ss 30 reps hip extension on elbows
30 reps single leg swing ss 30 reps fire hydrant

Standing calves:
5 x BW x 5 with 5-sec hold at top and 3-sec hold at bottom

Solid day of training!

**Sunnyday** · 01-24-2018, 04:53 PM

Wednesday 1/24 upper body training

dynamic warmup

Face pulls:
even reps paused with a hard 1-sec squeeze
30 x 12
40 x 12
3 x 50 x 12

Bench press, 2-count pauses at liftoff, bottom, and at lockout on last rep before racking:
Bar x 5
65 x 5
85 x 5
105 x 5
116 x 5
127 x 5
5 x 121 x 5

Neutral grip pullups:
3 x BW+40 x 5 - PR!

Decline DB row:
55 x 8
60 x 8
65 x 8

Decline DB pullover:
3 x 55 x 8

Meadows rows:
3 x +40 x 8/side

20 min walk at home

**Sunnyday** · 01-25-2018, 04:16 PM

Thursday 1/25 lower body training

Nothing fancy, nothing new, nomPRs, just legit solid stuff today

Dynamic warmup

Hip Circle walks:
3 x 20/leg

Bulgarians:
3 x BW x 10/leg with no rest between legs/set

Squats:
bar x 5
95 x 5
116 x 5
5 x 138 x 5 - up 6# from last week. very pleased with how these felt and moved!

Sumo deads:
135 x 1
155 x 1
8 x 176 x 1 - at 30 sec ontervals. Getting antsy to add some weight to this bar!

Walking lunges:
—been a while since I weighted these, planning to build up slowly
3 x 15s x 12/leg

Glute circuit (no rest between sides/exercises):
30 reps side lying clam ss 30 reps side lying abduduction
30 reps single leg glute bridge ss 30 reps hip extension on elbows
30 reps single leg swing at 45 deg ss 30 reps fire hydrant

Unilateral standing calves:
5 x BW x 5/side with 5-sec hold at top and 3-sec hold at bottom

**Sunnyday** · 01-26-2018, 03:36 PM

Friday 1/26 upper body training

dynamic warmup

Face pulls:
even reps paused with a hard 1-sec squeeze
30 x 12
40 x 12
3 x 50 x 12

Bench press, 2-count pauses at liftoff, bottom, and at lockout on last rep before racking:
Bar x 5
65 x 5
85 x 5
105 x 5
116 x 5
127 x 3
132 x 3 - moved better than 127 so I decided to go up for giggles
5 x 138 x 3 - these moved sooooo beautifully! Pleased as punch!
3 x 149 x 3 - with a SlingShot and they moved easy peasy! Hoping to try 154 for triples next week

Close grip bench ss incline DB row:
85 x 10 ss 20s x 8 (3 rounds)

20 min walk at home

**Sunnyday** · 01-27-2018, 07:26 PM

Originally Posted by CHILDOFGOD

GREAT job young lady

Thanks so much, COG!

**Sunnyday** · 01-28-2018, 03:56 PM

Sunday 1/28 lower body training

This sesh got moved to Sunday because I attended DLB’s Women In Strength seminar at the Warhouse Gym on Saturday. Had a blast! Gotta figure out how to get the pics posted as they’re all on my phone and my iPad and phone aren’t on speaking terms LOL.

My hubby is in Florida due to the recent death of his father and he’s helping his mom with the transition. So I’m playing single parent until next weekend. My teen was sweet enough to watch the little ones for me but she had to leave by a certain time and so I was on a hella time crunch.
Knocked this out and headed home.

Dynamic warmup

Bulgarians:
3 x BW x 10/side - feeling more confident with these every week

did a bazillion sets of box squats with the empty bar onto the flat bench while waiting for a very long time for a squat rack to open up. Ugh.

Squats:
bar x 5
95 x 5
115 x 5
135 x 3
145 x 3
155 x 3
160 x 3 - this felt sooo solid! Vid looked great too. Posted on IG for anyone who cares

Had to skip deads which didn’t make me happy but at least I got in a decent squat session before I had to go. Really I would have liked to hit 160 several more times then some heavy deads but sometimes even I have to put my famly first.

Did some odds and ends at home:

DB RDLs:
4 x 25s x 12

Walking lunges:
4 x 25s x 12/leg

Ab wheel:
3 x 15

Glute circuit (no rest between sides/exercises):
30 reps side lying clam ss 30 reps side lying abduction
30 reps single leg glute bridge ss 30 reps hip extension on elbows
30 reps single leg swing ss 30 reps fire hydrant

Standing calves:
5 x BW x 5 with 5-sec hold at top and 3-sec hold at bottom

**Sunnyday** · 01-29-2018, 10:22 PM

Monday 1/29 upper body training

dynamic warmup

Bench press, 2-count pauses at liftoff, bottom, and at lockout on last rep before racking:
Bar x 5
65 x 5
85 x 5
105 x 5
116 x 5
4 x 127 x 4 - I was hoping for 132 but felt like the last rep would be a grind. So I stayed here.

Wide grip pullups ss seated Y press:
BW+25 x 5 ss 25s x 6 (3 rounds)

Incline DB press ss DB row:
40s x 8 ss 40s x 8 (4 rounds)

Incline DB fly ss reverse DB fly:
20s x 8 ss 20s x 8 (4 rounds)

Face pulls ss stretch pushups:
50 x 12 ss BW x 12 (4 rounds)

Leaning DB lateral raise:
4 x 20 x 12/side

Boobs n boulders fried extra crispy!

**Sunnyday** · 01-30-2018, 10:55 PM

Originally Posted by CHILDOFGOD

great job, young lady, keep it up

Thanks, COG

**Sunnyday** · 01-30-2018, 11:06 PM

Tuesday 1/30 lower body training

Woke up to a cold house this morning. Yuh, no heat. Got the kids to school, put in a call to our HVAC guy, and went to the gym to thaw.

Dynamic warmup

Bulgarians:
3 x BW x 10/side - no rest between sides/sets

Squats:
bar x 5
95 x 5
116 x 5
138 x 4 - pretty proud of making a 22-lb jump now, first time I believe
4 x 149 x 4 - got these but didn’t feel as good as I would have liked

Sumo deads:
135 x 1
155 x 1
175 x 1
8 x 187.5 x 1 - with 30 sec rest then set up next pull, so about 45 sec between pulls

RDLs:
4 x 135 x 8 - with a slightly slower tempo than usual

Had to stop there and meet the HVAC guy

So he had bad news and worse news for me: need a new furnace. Lovely. We’ve got the money set aside in our emergency fund because we knew the furnace is as old as the house. But still, it’s a lot of money. That was the bad news.

The worse news is he couldn't just replace it on the spot and it has to be ordered, will be a couple of days before he can acquire one and install. Annnnd naturally it’ll be a couple of days of very cold weather here, going to 18 tonight YEAH!! Whatever. I got space heaters and an oven with a kickass self clean function that goes to like 800 degrees, and a gas fireplace. It’ll be a little chilly but the pipes won’t freeze. So while it’s inconvenient, it’s just a little ripple in the pond. I got this.

Did I mentiono my hubby is still in Florida helping his mom with the transition after my FIL’s recent death? When it rains it pours.

**Sunnyday** · 02-02-2018, 08:38 PM

Friday 2/2 upper body training

So, yeah, I missed 2 days in the gym. New furnace didn’t arrive until Thursday morning and what was supposed to be a 2-hour job turned into ELEVEN HOURS!

Dynamic warmup

Bench press, 2-count pauses at liftoff, bottom, and at lockout on last rep before racking:
Bar x 5
65 x 5
85 x 5
105 x 5
116 x 5
127 x 3
3 x 132 x 3 - not bad for4 hours of sleep lol
2 x 143 x 3 - with SlingShot
1 x 143 x 6 - with SlingShot

Close grip bench ss incline DB curl:
85 x 8 ss 20s x 8

All I had time for. Hubby comes home tonight and I want everything to look presentable considering we had blankets and heaters everywhere while waiting for the new furnace.

**Sunnyday** · 02-03-2018, 08:36 PM

Saturday 2/3 lower body training

Dynamic warmup

Bulgarians:
3 x BW x 10/side - no rest between sides/sets

Squats:
bar x 5
95 x 5
115 x 5
135 x 5
145 x 3
155 x 3
2 x 160 x 3 - these felt great so I went for a rep PR
1 x 160 x 5 - MY HEAVIEST SET OF 5 EVER!!! SO HAPPY WITH THIS! Vid of my proud self dunking this posted on IG

I skipped deads last week so I knew I had to do them this week. But after the above rep PR which I’d say is probably a 6RM or 5RM on a bad day, I needed a 15 min break LOL. Wasn’t sure how deads were going to go after skipping them last week then missing my mid-week training for the new furnace install. But they went extremely well!

Sumo deads:
135 x 1 - this flew like I coulda put a stewardess on it LOL so I knew this was gonna get good
155 x 1 - effing cake!
175 x 1 - yup, getting good
195 x 1 - felt easy peasy
12 x 200 x 1 - with about 60 sec between pulls. Woo wee that was some cardio! Bringing this weight up next week...I’m ready!

Missed my fam, stopped there. I might do some calisthenics tomorrow at home before the game

My hubby came home last night so I didn’t feel right taking any more time at the gym. Definitely the right decision as they all wanted to hang together. <3